SPICY THAI MANGO SALAD

Greetings, dear recipes collector with a rich sense of style! I’m delighted to provide you with a comprehensive guide to Spicy Thai Mango Salad. This delectable dish is not only a culinary delight but also a feast for the eyes with its vibrant colors and flavors.

What is Spicy Thai Mango Salad?
Spicy Thai Mango Salad, also known as “Som Tum,” is a popular Thai salad that combines the refreshing sweetness of ripe mangoes with the bold and zesty flavors of Thai cuisine. It’s a harmonious blend of sweet, spicy, salty, and sour tastes that make it incredibly satisfying and refreshing.

History:
Som Tum has its origins in Thailand and is believed to have been created in the northeastern region of the country, known as Isaan. Traditionally, it was prepared using green papaya, but over time, mangoes became a popular alternative due to their sweet and tangy flavor. This dish has gained international popularity for its unique combination of flavors and textures.

Components:
Here are the key components of Spicy Thai Mango Salad:

1. Ripe Mangoes: You’ll need 2 ripe mangoes, preferably slightly firm for the best texture.

2. Vegetables:

   • 1-2 Thai bird’s eye chilies (adjust to your spice tolerance).
   • 2-3 cloves of garlic, minced.
   • 2-3 cherry tomatoes, halved.
   • 1 cup of long beans or green beans, cut into 2-inch pieces.
   • 2 tablespoons of roasted peanuts, crushed.
   • 1-2 tablespoons of dried shrimp (optional for non-vegetarian version).

3. Dressing:

   • 2 tablespoons of fish sauce (use soy sauce for a vegetarian version).
   • 1-2 tablespoons of lime juice (adjust to taste).
   • 1 tablespoon of palm sugar or brown sugar.
   • A pinch of salt.

Steps to Prepare Spicy Thai Mango Salad:
Now, let’s dive into the steps to prepare this delicious salad:

1. Prepare the Mango: Peel the mangoes and slice them into thin strips using a julienne peeler or a sharp knife. Place the mango strips in a large mixing bowl.

2. Make the Dressing: In a separate bowl, whisk together fish sauce, lime juice, palm sugar, minced garlic, and chopped Thai chilies. Adjust the flavors to your liking, balancing the sweet, sour, salty, and spicy elements.

3. Combine Ingredients: Add the halved cherry tomatoes, long beans, and dried shrimp (if using) to the bowl with the mango.

4. Toss and Dress: Pour the dressing over the ingredients in the mixing bowl. Use clean hands or salad tongs to gently toss everything together, ensuring that the mango absorbs the flavors of the dressing.

5. Serve: Transfer the salad to a serving platter, and sprinkle crushed roasted peanuts on top for added crunch and flavor.

Preparation Time:
The preparation time for Spicy Thai Mango Salad typically ranges from 15 to 20 minutes, making it a quick and delightful dish to enjoy.

Now, you have a complete understanding of what Spicy Thai Mango Salad is, its history, components, preparation steps, and the time needed to make it. I hope you find this information useful and that it inspires you to create this wonderful Thai culinary masterpiece. Enjoy your culinary adventure! If you have any more questions or need further assistance, please feel free to ask.

Certainly, let’s explore the nutrition facts and health information for Spicy Thai Mango Salad. Please note that the values provided are approximate and can vary depending on specific ingredients and portion sizes.

Nutrition Facts for Spicy Thai Mango Salad (Per Serving):

• Calories: Approximately 200-250 calories per serving.

• Protein: 5-7 grams.

• Carbohydrates: Approximately 35-45 grams.

• Dietary Fiber: 4-6 grams.

• Sugars: 20-25 grams (mainly from mangoes and a small amount from palm sugar).

• Fat: 6-8 grams.

• Saturated Fat: 1-2 grams.

• Cholesterol: 0-5 milligrams (if using dried shrimp).

• Sodium: 600-800 milligrams (mainly from fish sauce, can be adjusted by reducing fish sauce or using a low-sodium alternative).

• Vitamin C: 30-40% of the Daily Recommended Intake (DRI) per serving due to mangoes and lime juice.

• Vitamin A: 15-20% of the DRI due to mangoes and cherry tomatoes.

• Fiber: A good source of dietary fiber, contributing to digestive health.

• Protein: Provides moderate protein content, which can be increased with additional sources like tofu or grilled chicken if desired.

Health Information:

1. Rich in Vitamins: Spicy Thai Mango Salad is packed with vitamins, particularly vitamin C and vitamin A from the mangoes and cherry tomatoes. These vitamins are essential for a strong immune system, healthy skin, and good vision.

2. Dietary Fiber: The salad is high in dietary fiber due to the mangoes and vegetables. Fiber aids in digestion, helps maintain a feeling of fullness, and supports heart health.

3. Low in Saturated Fat: This dish is generally low in saturated fat, which is beneficial for heart health.

4. Moderate Sodium: The sodium content can vary depending on the amount of fish sauce used. If you are watching your sodium intake, you can reduce the amount of fish sauce or opt for a low-sodium version.

5. Protein Options: While this salad is not particularly high in protein, you can customize it by adding protein sources like grilled chicken, tofu, or edamame for a more balanced meal.

6. Balanced Flavors: The combination of sweet, sour, salty, and spicy flavors in this salad makes it a delightful and satisfying option, especially for those looking for a flavorful, low-calorie dish.

7. Hydration: The high water content in mangoes and other vegetables contributes to hydration.

It’s worth noting that the nutritional content can vary based on the specific ingredients and portion sizes used. This salad is a healthy and refreshing choice, particularly in hot weather, and it provides a range of vitamins and minerals while keeping calories in check. Enjoy it as part of a balanced diet!